Adventures Of A SAHM

“So I can keep up with you and your sister. So I am strong enough to carry you even as you continue to grow. So I can teach you how to lead a healthy life. This is why I always work out.” #reasonswhy #lbc2018 #fitfamily #strongmom #whyilift #runningmotivation #inspiringthenextgeneration

Weightlifting has been such a blessing for me. I taught group fitness for 18+ years but never followed a training program, and stayed away from the weight room outside of a light circuit here and there. In June 2017 I signed up for OC3. It was a catalyst for changes I never thought possible. I love the saying “if you want to see change, you need to make changes.” I didn’t really expect my body to respond the way it did. The first 12-weeks I saw an immediate improvement in definition and lean body mass. But I didn’t stop there. I convinced @therealhandsomepat to join me for AFCC2 (begrudgingly he obliged) and after his initial transformation he was hooked. Now it’s a lifestyle for both of us - the meal planning, the gym time - and it’s all spilled over into multiple areas of life. It’s so amazing how this little adventure has led to new friendships, a new mindset, new goals and aspirations, and also renewed my husband’s fitness to a level he hasn’t seen since before college! 😱 You never know who you’re inspiring! A huge part of the journey has been nutrition related. I never really paid too much attention to my nutrition and ate around 1300 calories a day of healthy-ish meals. Now I eat approximately 1800 calories during lean-out and 2000-2200 during build phases. And I’m always looking for ways to eat better. #foodisfuel The journey began in September 2013 when I uploaded @myfitnesspal to help me lose some stubborn baby weight. I was 30+ pounds heavier. Running 5mi a day. Teaching group exercise at night. Eating 1300-1500 calories a day. When you think you’re doing everything right sometimes it’s worthwhile to make a big change to harness the results you crave. It’s hard to #trusttheprocess but I’m so thankful that I finally did.

Time under tension. We always discuss the #timeundertension phenomenon in #bodypump and typically refer to it as the #repeffect 💪 Lean muscle is a product of the time you spend challenging your muscles to continually lift heavier for consecutively longer periods of time. I may not be the strongest girl in the gym, but I am consistent with my workouts and spend a lot of time pushing iron. Which got me to thinking... I think it’s easy for us to look at a fitness model and admire their physique. It’s easy for us to say we want their six pack. It’s easy to covet their lifestyle, intensity, dedication and drive. It’s easy to say we want it, but difficult to implement the same sacrifices. It’s difficult to wrap our heads around the enormous amount of hard work and dedication that led to their physique. That muscle took YEARS to build. @therealhandsomepat & I have discussed the #trifectaoffitness at length - weightlifting, cardio and nutrition. Do one, you’ll see results but they’ll likely stall over time. Do two, you’ll see a difference but may feel imbalances from the missing link. Do all three and you’ll change your life. Be consistent. Be patient. Be human and use your missteps as learning opportunities. And most importantly love yourself and the process. #lbc2018 #leanbodychallenge #leanmuscle #leangains #fitnesstrifecta #bicepsandbunnyears #nutritionweightscardio #musclegain

Hanami o-bento! 😍 To celebrate the fleeting beauty of the Sakura blossoms, the girls and I will enjoy a picnic tomorrow under the gorgeous cherry trees with our neighborhood friends. It’s such a magical moment each year, and we really love how the country pauses to celebrate the return of spring. Even business men in Tokyo set up mats in the park, remove their shoes and enjoy o-bento with coworkers. #celebratingspring #obento #lunchbox #alltheveggies #hanami #sakuracelebration #healthylunch

Collagen receives a lot of good press for bone health, skin luminescence, hair and nail grown and joint lubrication. Curiously, I picked up a small bag from my local store and found it was marine vs. bovine... Naturally I wanted to investigate the difference. Marine collagen comes from cold water fish like salmon. Due to a smaller particle size, the body is able to absorb up to 1.5 times more. Gram for gram, marine collagen is more effective. On the same note, it’s a great idea to mix up your protein sources as the body digests them at different rates. Whey protein is best post workout as it is quick absorbing to help hardworking muscles repair. Eggs are slower to digest, as are nuts, meats, dairy and legumes. Varying your sources throughout the day ensures that you are satiated and have the building blocks you need. Dietary recommendations are 0.5-1.0g protein per day per pound of body weight. Spread throughout your meals each day and enjoy the benefits! #foodforthought #marinevsbovine #collagenpowder #collagen #collagenpeptides #lbc2018 #leanbodychallenge #proteinsources

Taking it all in... the goals, the method, the madness, the journey and the results. Getting sidelined by an injury two weeks ago didn’t stop me. It made me more committed. It made me question my current methods. Am I lifting too heavy? Am I taking advantage of rest and recovery? Is there a better, more effective way to eat that will speed recovery and improve health? What can I take away from this injury and what can I learn from my mistake? How can I use this experience to educate and assist my clients? These experiences can make or break us. When you feel defined by something like your fitness you can feel defeated and saddened by an injury that takes you out of the game, even momentarily. The goal is to find a way to continue on your path. Focus on what you can learn from your mistakes and come back stronger, more focused, and more committed. There is light ahead.

Day 2: skin miraculously cleared up overnight, needed less makeup this morning, feeling calmer and less reactive, and had a pretty solid night’s sleep last night. Did not quite make the full 16-hour fast this morning, and am looking forward to this #bulletproof #chocolatepudding 😋 #week3 #lbc2018

Going #bulletproof #day1 - tired of counting macros, feeling worn down mid-day and sleeping poorly. ISO a #biohack to help me power through my long days at the gym. I’m so curious about the #bulletproofdiet by @dave.asprey and am going to give it a go for the #2weekreset ☕️ Anyone out there familiar? Testimonials? Suggestions? Results? TIA!

Dinner tonight is the perfect opportunity to address good-better-best! I don’t always eat clean, & I’m still on the fence about labeling something as a cheat meal/day, but I do try to make better choices and think of my food as fuel. After a grueling #lesmillsgrit class (thanks @martinjessi1018 💪) & an hour of lifting I was more than happy to indulge in my hubby’s request for egg noodles and meat sauce. The sauce was slow simmered with onions, peppers, tomatoes, garlic, Italian sausage, pork & lean beef, plus seasonings. I actually measured my portion, logged it to maintain accountability & enjoyed every morsel. It definitely wasn’t the healthiest choice for dinner, but on this snowy night it hit the spot and capped off a day of strict macro-friendly meals. In your own day, you have the option to eat good, eat better and eat best. Use food as fuel for your body and make the best choice for you. Better choices start to come easier and easier over time. Soon those more indulgent meals have less of an impact on your health and energy levels. Watch your cravings change and your willpower get stronger. #goodbetterbest #mealchoices #pastafitsmymacros #kostabrowne #wineislife

Finishing up my AM jog for my #lbc2018 cardio requirement & reflecting on week one. I’ve found although I’ve been in the fitness industry for almost 20 years 😱 I am just scratching the surface in regards to knowledge & discovery. @bodybuildingcom put out a great article regarding podcast recommendations for fitness enthusiasts earlier this year (8-motivational-podcasts-to-fire-up-your-fitness-in-2018). I listen to them during my workouts and on my runs. If you’re looking for extra knowledge & motivation, take a moment to tune in and listen to a new source of information like a podcast or webinar. You never know what you can learn! You may find a new passion, a new way to improve your fitness, or a new recovery method. Check it out & let me know how it worked for you! 🤗 #fitnesspodcast #fitnessmotivation #runmotivation #leanbodychallenge2018 #runningforfitness #runningandlearning

Protein muffins! 😋 OMG these are so delicious & are a great option for a post workout snack. They taste like brownies without all the sugar and potential allergens. Recipe: • Makes 6 large or 12 medium sized muffins • Preheat oven to 350F Ingredients: 4 ripe bananas, 4 scoops of chocolate protein powder, 4 tbsp gluten-free flour, 1/4 tsp baking powder & 4 tbsp cocoa. Optional: 6 tbsp nut butter 1. Microwave bananas 1min until tender. Mash. 2. Add remaining ingredients & mix. 3. Fill muffin cups 1/3 of the way with batter. Add 1 tbsp (1 tsp if making 12 muffins) nut butter, if desired, and then top with batter to 2/3 -3/4 of muffin cup height. 4. Bake approximately 20min. Allow to cool at least 5-10 min. Enjoy! Hope you love these as much as my family and I do 😊 #proteinmuffins #nitrotech #hersheyscocoa #bobsredmillglutenfreeflour #jiffnaturalpeanutbutter #healthychocolatemuffins #peanutbutterfix #postworkoutsnack #breakfastbrownies

Thank you so much everyone for believing in us, supporting us and taking time to vote this past month. We cannot tell you how much it means to us. Patrick and I took countless hours creating our new physiques but the hardest part was begging and pleading for friends and family to click on our tab and send in a vote for us. To those who took the time, who shared, who followed our story and who sent an encouraging word we are so appreciative of you 🤗 Thank you. From the bottom of our hearts ♥️ Thank you! #afcc2 #fitnesschallenge #8weektransformation

My kiddos always request after-school snacks. In an effort to improve our family’s nutrition I decided to only offer them snacks I’d eat, as opposed to their favorites ... Cheetos & Oreos 😝 Coincidentally they’ve been on their best behavior lately. I mean, the 2YO is still a 2YO but I have seen a change in after school meltdowns, tantrums and sibling rivalries. #worthashot #toddlernutrition #theyeatwhatweeat #healthierchoices #kindbars #sunrype #acai #almonds #powercrunch

http://challenge.oxygenmag.com/Fittest-Couple/Finalists We’re entering the last few hours of voting for America’s Fittest Couple and I’m met with a mix of emotions. I have one side that’s overwhelmed by the love and support we’ve received from friends, family, neighbors, close friends and those we’ve met briefly in our travels. It’s so amazing to receive messages from people regarding their fitness journeys & how you’ve inspired them to continue, to pursue a new goal or to start fresh. ❤️😍❤️ On the other side, I am coming to terms that there is one couple who will win and the odds are stacked against us. But I feel like it’s something we all grapple with, which is why I want to share this with you. There will always be someone bigger, better and faster than you. There will be someone who wants it more than you and will do anything to win. My hope is that you can push those doubts out of your mind and believe that you deserve every amazing thing that comes your way. Because you really do. I believe in you. 😘🤗😘🤗

http://challenge.oxygenmag.com/Fittest-Couple/Finalists 😍🙌 So excited and amazed by this opportunity to improve our fitness and potentially win the grand prize 🤞 We need your support and votes to propel us forward to the final step. Click the link, scroll down to our pics and vote. It’s that simple! 3 days, 5 times per day per IP address. Please feel free to share! We really appreciate your support 🙏

We’re all looking for a little improvement in ourselves, especially as the New Year begins and we evaluate where we want to be. I took a moment to contemplate the steps that really helped me in 2017 that I hope can propel you in your goals for the New Year. Enjoy!